Exercises to Strengthen Your Shoulder - Japanese
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- えつみ ひでやま
- 4 years ago
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1 肩を鍛えるエクササイズ Exercises to Strengthen Your Shoulder Do the exercises times a day with: Right arm Left arm Both arms Repeat each exercise times. Hold each position for seconds. If you prefer, the exercises done lying on a firm, sturdy table may also be done on the floor or on an exercise bench. このエクササイズを以下の部位で 1 日 回行ってください : 右腕 左腕 両腕 各エクササイズを 回ずつ行ってください 同じ姿勢を 秒間保ってください エクササイズは丈夫な造りのテーブルで横になって行うことを想定していますが 床やトレーニングベンチの上で行うこともできます 場所はお好みに応じて選んでください With rod or cane For each of the next three exercises, use a long dowel rod or cane. Lie on your back, holding the dowel with both hands from underneath. Have elbows straight and the dowel resting across your legs. Lift the dowel up over your head as far as you can. Hold. Slowly lower the dowel back down and relax, then repeat. 棒またはつえを使ったエクササイズ これから紹介する 3 種類のエクササイズでは 長い丸棒またはつえを使います 仰向けになって 両手で棒を持ちます 棒は逆手で握ります 腕をまっすぐに伸ばし 棒が足の上にくるようにします 腕を伸ばしたまま棒を持ち上げ そのまま頭の向こう側まで動かしていきます 棒ができるだけ遠くまで行くようにしてください そのままの姿勢をしばらく保ちます 棒をゆっくりと元の位置に戻し 力を抜きます この動きを繰り返します
2 2 Lie on your back with your hands wrapped over the top of the dowel. Have one arm slightly out from your body with the elbow bent 90 degrees. Using the other hand, push the dowel to move the hand up above the shoulder. Hold. Bring the arm back down and relax. Repeat. Lie on your back with your hands wrapped over the top of the dowel. Have one arm slightly out from your body with the elbow bent at 90 degrees. Using the other hand, push the dowel to move the hand down toward your waist. Hold. Return the arm to the start position and relax. Repeat. 仰向けになって 両手で棒の先を包むように握ります 片方の腕を体から少し離して ひじを 90 度に曲げます 手が肩よりも上にくるように 反対の腕で棒を押します そのままの姿勢をしばらく保ちます 腕を元の位置に戻して 力を抜きます この動きを繰り返します 仰向けになって 両手で棒の先を包むように握ります 片方の腕を体から少し離して ひじを 90 度に曲げます 手が腰のあたりにくるように 反対の腕で棒を押します そのままの姿勢をしばらく保ちます 腕を最初の位置に戻して 力を抜きます この動きを繰り返します
3 3 Without rod or cane Put the dowel rod or cane down for the next exercises. Your therapist may have you add light weights as your shoulder gets stronger. Lie on your side. Have your bottom arm stretched above your head. Have your upper arm at your side with the elbow bent at 90 degrees, so the hand is on the floor or table. With the upper arm fixed at your side, raise your hand up to shoulder level. Hold and then lower to starting point. Relax and repeat. Lie face down on a table or bench. Have one arm hanging straight down to the floor. Lift your arm out to your side until it is parallel to the floor. Hold and then slowly lower your arm. Relax and repeat. 棒またはつえを使わないエクササイズ 丸棒またはつえを下に置きます 肩が鍛えられてきたら 担当の療法士が軽いウェイトを追加する場合もあります 横向きの姿勢で横になります 下側の腕を頭の上に向かって伸ばします 上側の腕を体の横で 90 度に曲げて テーブルまたは床の上に手がくるようにします 上側の腕を体から離さず 手を肩の高さまで上げます そのままの姿勢をしばらく保ち 腕を最初の位置に戻します 力を抜きます この動きを繰り返します テーブルまたはベンチの上でうつ伏せになります 片方の腕を床に向かってまっすぐ下ろします 腕を横に広げながら上げます 腕と床が平行になるまで上げてください そのままの姿勢をしばらく保ち 腕をゆっくり下ろします 力を抜きます この動きを繰り返します
4 4 Lie face down on a table or bench. Have one arm hanging straight down to the floor with elbow straight. Bend your elbow and slowly bring your elbow up as high as you can. Hold and then slowly straighten your elbow back down. Relax and repeat. テーブルまたはベンチの上でうつ伏せになります 片方の腕を床に向かってまっすぐ下ろします 腕を曲げてゆっくり上げます できるだけひじが高い位置にくるように上げてください そのままの姿勢をしばらく保ち 腕をゆっくり伸ばします 力を抜きます この動きを繰り返します With theraband or tubing For the next two exercises, you can use a theraband or resistance tubing. Shoulder External Rotation: Attach the theraband or tubing at waist height. Stand or sit on a stool with arms at your sides. Hold the theraband in one hand with the elbow bent at 90 degrees and the arm across the front of your body. Pull the theraband out across your body, keeping the elbow at your side. Slowly return to the start. Relax and then repeat. セラバンドまたはチューブを使ったエクササイズ 次に紹介する 2 種類のエクササイズでは セラバンドまたはトレーニングチューブを使います 肩の外回し : セラバンドまたはチューブを腰の高さに取り付けます 両腕が体の横にくるような姿勢で立つか 背もたれのない椅子に座ります 片方の腕を 90 度に曲げ 体の正面から腕を反対側に回しててセラバンドを持ちます 体の正面を横切るようにセラバンドを引っ張ります このとき ひじが体から離れないようにしてください 腕を最初の位置にゆっくり戻します 力を抜きます この動きを繰り返します
5 5 Shoulder Internal Rotation: Attach the theraband or tubing at waist height. Stand or sit on a stool with arms at your sides. Hold the theraband in the hand closest to the side where the band is attached. With the elbow bent at 90 degrees and by your side, pull the theraband across the front of your body. Hold and then slowly return to the starting point. Relax and repeat. 肩の内回し : セラバンドまたはチューブを腰の高さに取り付けます 両腕が体の横にくるような姿勢で立つか 背もたれのない椅子に座ります バンドを取り付けた位置に近い方の手でセラバンドを持ちます 体の横で腕を 90 度に曲げて 体の正面を横切るように反対側に向かってセラバンドを引っ張ります そのままの姿勢をしばらく保ち 腕を最初の位置にゆっくり戻します 力を抜きます この動きを繰り返します Without theraband or tubing These two exercises are done without the theraband or tubing. As your shoulder gets stronger, your therapist may have you add light hand weights for these exercises. Stand with your arms straight down at your sides and palms facing in toward your body. Raise your arm out to your side, turning your palm up as your arm reaches shoulder height. Do not go higher than shoulder height. Hold. Then slowly lower your arm and relax. Repeat. セラバンドまたはチューブを使わないエクササイズ ここで紹介する 2 種類のエクササイズは セラバンドやチューブを使わずに行います 肩が鍛えられてきたら 担当の療法士が軽いウェイトを追加する場合もあります 腕を体の横でまっすぐに伸ばして立ち 手のひらは体の方に向けます 腕をそのまま横に上げ 肩の高さまで上がったら手のひらを上に向けます 肩より高く上げないでください そのままの姿勢をしばらく保ちます 腕をゆっくり下ろし 力を抜きます この動きを繰り返します
6 6 Stand with your elbows to your side and thumbs up. Raise your arm to shoulder level slightly out from your body. Hold and then slowly bring your arm down. Relax and repeat. ひじを体の横につけて立ち 親指を上に向けます 腕をやや体から離して横に広げながら肩の高さまで上げます そのままの姿勢をしばらく保ち 腕をゆっくり下ろします 力を抜きます この動きを繰り返します June 6, 2017, Health Information Translations. Unless otherwise stated, user may print or download information from www. for personal, non-commercial use only. The medical information found on this website should not be used in place of a consultation with your doctor or other health care provider. You should always seek the advice of your doctor or other qualified health care provider before you start or stop any treatment or with any questions you may have about a medical condition. The Ohio State University Wexner Medical Center, Mount Carmel Health System, OhioHealth and Nationwide Children s Hospital are not responsible for injuries or damages you may incur as a result of your stopping medical treatment or your failure to obtain treatment.
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